## Which Supplements Boost Your Immune System? Vitamins and minerals are vital for a healthy immune system. These supplements have been shown to help improve immunity function. Written by: [Lestat McCree](/content/blogs/authors/lestat-mccree?fromArticleSlug=which-supplements-boost-your-immune-system&fromArticleTitle=Which+Supplements+Boost+Your+Immune+System%3F&fromBlogHandle=health-journal/index.html) Written on: July 25, 2022 Keeping your immune system healthy is the key to fighting off and preventing diseases. When your immune system is working at its optimal levels, it does a great job of defending the body. However, a weakened immune system leaves you susceptible to infectious illnesses and can increase your risk of delayed wound healing. Vitamins and minerals, referred to as micronutrients, are vital for a healthy immune system. The preferred way of getting these nutrients is through a well-balanced diet, but this can prove to be difficult to achieve for many of us. Many factors like stress, ageing, and infection can lead to a depletion of nutrients in our body. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019735/) have shown that even a marginal deficiency in one or more vitamins can lead to an impairment of immune function. In order to support a healthy immune system, it is important to eat a [healthy, well-balanced diet](/content/blogs/health-journal/8-surprising-sources-of-plant-based-protein/index.html) while also taking a multivitamin that contains 100% of the daily recommendation. Below, we’ll dive into which supplements can help you build a strong immune system. ## Immune Boosting Supplements ### 1. Vitamin C Vitamin C is one of the most popular supplements taken to help protect against infection due to the role it plays in immune health by supporting the function of immune cells. Vitamin C is also necessary for cellular death - keeping your immune system healthy by clearing out old cells and replacing them with new ones. This vitamin is also known for its powerful antioxidant properties, which can help to protect against damage induced by oxidative stress caused by molecules known as [free radicals](https://www.medicalnewstoday.com/articles/318652). Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold. It has also been demonstrated that regularly taking vitamin C supplements reduced common cold occurrences in individuals under high physical stress, including marathon runners and soldiers, by up to 50%. In summary, vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet. ### 2. Vitamin D [Vitamin D](/content/collections/vitamin-d/index.html) is an essential nutrient that enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, helping to promote a better immune response. Many people are [deficient](https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms) in vitamin D due to age, diet, or simply not getting enough sunlight. Being deficient can cause several health issues, including: - Frequent Illness - Fatigue - Bone pain - Muscle aches - Weight gain - Anxiety and depression [Studies](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/) show that supplementing with vitamin D can help enhance your body's immune response and protect you from chronic illnesses like bone loss, depression, heart disease, and type 2 diabetes. Our Recommendation: [The Naked Pharmacy - Pure Organic Vitamin](/content/products/pure-organic-vitamin-d/index.html) ### 3. Zinc Zinc is a mineral that is essential for immune system function and is commonly added to supplements and other healthcare products. This mineral is necessary for immune cell development and communication and plays an important role in your body’s inflammatory response, specifically protecting barriers in the body and preventing foreign pathogens from entering. A deficiency in zinc significantly affects your immune system, resulting in an increased risk of infection and disease, including pneumonia. According to [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365891/), 16% of all deep respiratory infections worldwide have been linked to zinc deficiency. Supplementing with zinc can protect you against respiratory tract infections and may be especially beneficial for those who are already sick. Our Recommendation: [Wild Nutrition - Food-Grown Zinc](/content/products/food-grown-zinc-plus-jar/index.html) ### 4. Medicinal Mushrooms Medicinal mushrooms have long been used in traditional medicine to help prevent and treat diseases. These mushrooms have been studied for their immune-boosting potential. There are over 270 types of mushrooms known for their immune-enhancing properties, but two that have gained popularity are cordyceps and lion's mane. **a. Cordyceps** This mushroom is traditionally used in Chinese and Tibetan medicine to help cure various ailments. Studies show that cordyceps can relieve muscle fatigue, have anti-aging effects, and support the management of type 2 diabetes. [Our Recommendation: Hifas Da Tierra - Cordyceps Vital](/content/products/cordyceps-vital/index.html) **b. Lion's mane** This popular mushroom is commonly used in medicine in Asian countries and helps boost the immune system by increasing the activity of the intestinal immune system. [Our Recommendation: Rainbo - Lion's Mane: Brain Power Super-Mushroom](/content/products/rainbo-lions-mane-brain-power-super-mushroom/index.html) ### 5. Elderberry Black elderberry has a long history of being used to treat infections with demonstrated antibacterial and antiviral properties against pathogens responsible for upper respiratory infections. Elderberry extract can enhance the immune response while helping shorten the duration and severity of colds and reducing symptoms related to viral infections. ## More Ways to Boost Your Immunity While taking supplements is beneficial, there are natural ways to enhance your immune system, including: - Not smoking - Limiting alcohol intake - Washing your hands frequently - Exercising regularly - Having a balanced diet - Getting the recommended amount of sleep ## Conclusion Many supplements can help improve immunity function and health. Vitamin C, Vitamin D, Zinc, Cordyceps, Lion’s Mane, and Elderberry are some of the many options available. Combining these supplements with a nutritious diet, regular exercise, and adequate sleep can ensure your immune system operates at its optimal level. Always consult with a healthcare professional before introducing new supplements into your diet. This article is for informational purposes only and is not a substitute for professional medical advice.